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Posted by on Jun 9, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130608 (Catching Up)

Grizzly Way 130608 (Catching Up)

I got into a bad habit this week of posting the morning after training, which in general I don’t like, because it gives me to much time both to think about the previous day, and to forget about the previous day. I like making notes about technique and feel of things when they’re fresh. So hopefully with today’s post done, tomorrow I can get back to my regular schedule of posting in the evenings. Likewise, after about 10 hours of sleep last night I feel like I’m finally caught up from last week and ready to get back to my routine this week and start improving again. Last week was rough but makes me appreciate all the opportunities I’m afforded, so I can see how its nice in a way to have a week like that every now and again.

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130608

Weightlifting
Hang Power Clean 4 @ 60%, 2 x 3 @ 65%, 2 x 3 @ 70%
160, 175, 190
Jerk 3 @ 60%, 2 x 3 @ 70%, 2 x 3 @ 80%
160, 190, 215

Conditioning
Running clock, add 1 rep to each round:
Odd: Wall Ball Shots
22; 15 of 23
Even: CTB Pullups
7; 3 of 8

May CTB: 6; 6 of 7

Saturday was the first day since last…Wednesday (maybe?) that I really felt anything close to 100%. Obviously last Friday/Saturday was a mess, and most of this week was a struggle trying to keep up training switching between evening and early early morning sessions. Finally Friday night I was able to get a good 9 hours of sleep, I ate my normal carb backloading meal and got to the gym without anything else on my mind. Probably the only facet of my training that I haven’t actually gotten back into fully is mobility; but Sunday is my mobility day so with any luck I won’t have any excuses for this next week.

The last couple training sessions, after really solidifying my positions from the floor over the past 4 months, my next position to tackle is the top of the 2nd pull. Essentially the position captured below. (Thanks Hookgrip).

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The issue being, that now I can get into my 2nd pull in a proper position, the technique of the drive through the legs and hips needs to be corrected. Initially the poor position from the first pull was limiting the weight I could snatch and no matter how good my 2nd pull technique was, I would be out of position. Now it’s reversed, the limit on the weight is the proper bar path off the hips. It’s most directly tied to what Glenn Pendlay and others refer to as “the scoop”, passed the knee the lifter should scoop the bar back into the hip pocked, while driving the knees forward; which sets up for the full extension of both the knees and hips. Executed correctly, the lifter should balance his weight backwards against the weight of the bar, which results in predominantly vertical bar path. Executed incorrectly, the lifter initiates this pull with the torso still at an acute angle (over the bar) and the hips shoot the bar outwards instead of upwards, leaving the bar too far in front to then muscle back into good position. A bit technical but for those who care – that’s where my mind will be for the next 6 – 8 weeks.

Testing wise it was a good day, I added a bit to my CTB pullups, in reality it was only about 4 more pullups which is essentially probably the difference between pairing them with thrusters vs. wall balls. The wall ball test was one we’ve not done before, but I knew it would be a long one, I started to butt up against the minute time cap before I even really felt like failing. It’s funny the part that got most tedious was actually the mental side rather than a traditional muscle failure. I just kind of lost the coordination to keep going, which is something that can happen after 260 wall balls…

MFS | 2 – 4 – 6

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